Make this easy all on one sheet Syn Free Garlic Chicken and French Bean Tray Bake for dinner tonight - super easy and ready in 30 minutes.
I had these amazing Syn Free Scalloped Potatoes planned for dinner and wanted something super easy to serve to go alongside them. As the oven was already on, I figured a tray bake was the best option.
I already had some chicken thighs to be cooked and looking for some vegetables to go alongside it, remembered the fresh French Green Beans I had picked up from Costco. So it seemed like a perfect match. Along with some fresh garlic of course, because everything needs garlic. Have I mentioned how much I LOVE it? Most likely.
Let me just say, if you have only ever tried those little frozen cut green beans and hated them, you need to give fresh French Beans a try. They are on a whole other league, so much so, I often bake extra and eat them on there own in a bowl with some sea salt because they are so good.
Deciding on some seasoning to compliment the Garlic Chicken and French Bean Tray Bake - I mixed up some garlic, onion powder with some salt, pepper, paprika, dried parsley, basil and oregano and a little lemon zest and sprinkled it over all the chicken and green beans for an awesome flavour. Seriously it was soo good and the aroma that filled my kitchen as it baked was amazing. It was totally drool worthy.
Serve up this Garlic Chicken with French Bean Tray Bake with the syn free scalloped potatoes - totally a match made in heaven. My kids demolished the lot, including the green beans. Which is a first for them. You know how kids can be with anything green, right?
If you don't have time for making up the scalloped potatoes, this would go well with any side of choice really, intact you could even add some potatoes, sweet potato, or butternut squash to the tray for a complete tray bake meal, just be aware that with potatoes it might take slightly longer to cook, so I recommend parboiling potatoes first. It would also be delicious with some steamed white or brown rice.
I cooked this Garlic Chicken and French Bean Tray Bake on my Nordicware Baking Sheet. I love the nordicware cookware, it is much more heavy duty and is just really good quality. Cleans up super easy too.
Check out some of these other side dishes for inspiration
Looking for some more recipes to try? – Previously on Slimming Eats
- 1 year ago: Turkey Chilli Stuffed Portobello Mushroom
- 2 years ago: Marinara Sauce
- 3 years ago: Greek Style Quinoa Pots
- 4 years ago: Coconut Green Lentil Curry
- 5 years ago: Low Syn Sausage and Bean Pasta Bake
- 6 years ago: Sweet Potato, Broccoli and Cheddar Patties
- 7 years ago: Syn Free Cottage Pie
Garlic Chicken and French Bean Tray Bake
Enjoy this simple tray bake for dinner - tender baked seasoned chicken thighs with delicious roasted green beans. Perfect on it's own or with an additional side
Ingredients
- 700g (24.5oz) of boneless and skinless chicken thighs, raw (approx 8 thighs)
- 3 cloves of garlic, crushed
- 500g (17.5oz) of French Green beans
- ½ cup (120ml) of chicken stock
For seasoning mix:
- ½ teaspoon of garlic powder
- ½ teaspoon of onion powder
- ½ teaspoon of sea salt
- ½ teaspoon of sweet paprika
- pinch of black pepper
- pinch of dried basil
- pinch of dried parsley
- pinch of oregano
- zest of a lemon
- low calorie olive oil spray
Instructions
- Preheat oven to 220c/425f (gas mark 7)
- Mix ingredients for seasoning together in a bowl.
- Add green beans to baking tray and spread out evenly.
- Add the chicken thighs to the top - well spaced out.
- Then scatter the crushed garlic over the top.
- Pour in the stock.
- Sprinkle with the seasoning mix
- Spray over the top with olive oil
- Bake in the oven for 30 mins
- Serve with your choice of sides.
Notes
Please see below for details about recipe:
- WW Personal Points: add ingredients to your WW diary for points value - as this may vary depending on your personal points zero foods)
- Gluten Free Friendly - use gluten free stock
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ZeZaZu Parchment Paper Sheets for Baking (100 Sheets), Precut 12 x 16 inches - Exact Fit for Half-Sheet Baking Pans, Unbleached, Dual-Sided Coating, Siliconized, Non-Stick, RECLOSABLE Pack -
Baking Tray Set of 4, HaWare Stainless Steel Baking Sheet –Rimmed Pan Baking Sets -Healthy & Non Toxic, Easy Clean & Dishwasher Safe (Large Size)
Nutrition Information
Yield 4 Serving Size 1 servingAmount Per Serving Calories 250Total Fat 7gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 2gCholesterol 35mgSodium 363mgCarbohydrates 11gFiber 4gSugar 2gProtein 37g
Nutritional information and valuesetc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Uanita Harris says
Garlic chicken and french bean tray bake is yet another amazing recipe ,
did this with scalloped potatos and went down a storm with the whole family, thank you Siobhan
emily says
What are the potatoes that you have served with this? They look like dauphinoise potatoes.
Shevy (Slimming Eats) says
Hi Emily - it is this recipe here: http://www.slimmingeats.com/blog/syn-free-scalloped-potatoes 🙂
Shevy (Slimming Eats) says
So glad you enjoyed it. It was a huge hit when I served this, perfect combo too with the potatoes. I love tray bakes, as they are so effortless.
Amy says
This is my go-to week night meal right now. It’s simple to make, incredibly tasty and it’s a great way to use up all the French beans I’ve been growing on my allotment. Nicely affordable too! A great recipe for those after work what to cook evenings!
Claire House says
Another great recipe, I love garlic so much. This will definitely become a regular!
Jen mckay says
Made this for dinner tonight and served with boiled rice, it was lovely!! Will definately be making it again. Thank You!
Shevy (Slimming Eats) says
you are welcome.Tray bakes are such a yummy simple dish to make.
Jenny says
Another amazing dish from Shevy, I have made so many of her recipes, but this is by far my favourite. It was so simple to make, and was full of flavour! Next time ill be making a bigger batch
Shevy (Slimming Eats) says
Hi Jenny - so glad you enjoyed it. Thanks for commenting 🙂
Kay says
This recipe is one of my faves and as with many other recipes of yours it is a hit with my babies too.
Samee says
love love this! I added potatoes to the tray aswell to make it more effortless! So good we will defo be doing again!
Shevy (Slimming Eats) says
thanks Samee - adding potatoes is a perfect idea. I would definitely do that too if not serving with the scalloped potatoes.